Super Youth 4:30pm
(A) Deadlift-EMOTM for 10mins 2 Reps @ 75% of 1RM.
(B) In Teams of 2- 20/10 Muscle Ups while partner holds 100/60kg, 60 WallBalls 9/6kg 10ft whilst partner holds chin over bar, 90m Buddy Carry whilst holding a 45/30kg dumbbell, 2/1 Muscle Ups
Beginner 6am & 7:30pm
(A) Back Squat-Work within the limitations of your movement
(B) In Teams of 2- 20 Pull Ups while partner holds plank, 60 WallBalls 9/6kg 10ft whilst partner hangs from Pullups bar, 90m Buddy Carry, 20 Partner Pushups clapping hands on each rep
Intermediate 6am & 6:30pm
(A) Deadlift-EMOTM for 10mins 2 Reps @ 75% of 1RM.
(B) In Teams of 2- 20/10 Muscle Ups while partner holds 100/60kg, 60 WallBalls 9/6kg 10ft whilst partner holds chin over bar, 90m Buddy Carry whilst holding a 45/30kg dumbbell, 2/1 Muscle Ups
Advanced 5:30pm
(A) Snatch to Limitations of Movement then Snatch Grip Deadlift to limitations of movement
(B) Deadlift-Build to 95% of 1RM and perform 1 set of 1 rep
(C) In Teams of 2- 20/10 Muscle Ups while partner holds 100/60kg, 60 WallBalls 9/6kg 10ft whilst partner holds chin over bar, 90m Buddy Carry whilst holding a 45/30kg dumbbell, 2/1 Muscle Ups
Focus- (A) The Snatch Grip deadlift is a new movement for us. Click here for demo (B) 1RM Retest of Deadlift next week (C) 15min Cap
A. Snatch worked to 80kg , 5 below 1rm
ReplyDeleteB. D/L got 180kg failed 200kg
C. Teamed up with rookie and broke in the cougar! Ha
Finished with about 3min to go. Chin over bar was tough, wondering if staying locked out in a bar M/U would of been easier, chin is definitely over bar in that position!!!
(A) Worked to 37.5, wasn't feeling the 40 today.
ReplyDeleteSGDL to 55kg.